CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2min Machine of choice or 400m Run
2 Rds w empty bar:
5 Clean Pull
5 Muscle Clean
5 Shoulder Press
5 Jerk
Strength
Power Clean + Jerk (1 Rep EMOM 10min)
@approx 80-85% 1RM PCPJ
– Technique Focus
Metcon
Metcon (Time)
5 Rounds
2 Rope Climb
4 Man Makers 15/10kg
6 Devil Press
8 Dual DB Step Out Lunge w/ Press
10 SA DB Hang Clean & Jerk (5 each side)
Cash Out: 50 Wallball